Jogging is perhaps the quintessential fitness activity. From young to old and across the sexes and spectrum of athletes the ability and need to be able to run is fundamental. As a survival need for primitive man to a social phenomena that became common place over a generation ago, the history of running is interesting.

Whether pounding the technological wonder of the treadmills in your local gym or doing what boxers call “road work” in the fresh air, the popularity of jogging as a weight loss activity, hobby and chance to meet other like-minded fitness fanatics the popularity of jogging seems to be as popular as ever.

However one of the biggest problems people face is the fact that sometimes the only places we can go for a run can be dangerous and problematic. If you are lucky enough to have a lovely big park near you and enjoy running you'll know how fantastic it can be as a way to escape the city for a bit. The danger only really comes when like all other everyday activities the daily run lets us slip into a comfort zone and drop into auto-pilot.

I've seen joggers swerve surprised and furious drivers like dazzled deer as they were high-stepping across a road or junction ipod blaring, head held high and adrenalin pumping. I've even found myself doing the headlight mambo on one or two occasions and given my allergy to cardio work, it shows how easy it is to forget your surroundings.

The other main danger to runners unfortunately is a small proportion of the general public. Being attacked is a serious danger to runners. As the activity often decrees a need for wide open spaces away from highly populated areas it can make running alone far riskier than it should be. Coupled with the fact that the focus needed to go anther mile, keep up the pace and use of music to drown out the outside world often runners can find themselves at the mercy of unscrupulous muggers and attackers.

Wearing expensive trainers, carrying sought after mp3 players and often carrying mobile phones or wallets runners can present themselves as a lycra-clad payday for the petty assailant and when there are trees and bushes to conceal them it can be very hazardous for the humble runner.

So what can you do to avoid this sort of unfortunate eventuality?

1. Don't run alone – a training partner not only makes you harder to get to but makes training fun

2. Only carry what you need – I only take my house key in a zipped or buttoned pocket

3. Ditch the ipod – White headphones especially scream “mug me” and you will be amazed how much more aware you are using your hearing

4. Try to run in sufficient light – if you can't reflective clothing and portable lights are a must

5. Know your route/area – don't go off exploring by yourself, know where you can get help, leave a park or attract attention and be clear where exactly you are going and if it is likely to be unsafe at all.

6. Take some classes – biased I may be but every runner could do with some idea of how to protect themselves. Countless police officers have told me how mugged runners report attackers “coming out of nowhere” when the reality is they weren't paying enough attention

It is sad indeed that people can't pursue their hobbies without any sort of fear and while the focus of this article, I would like to reassure people that the risks are small but not insignificant. It always good practice to inform people when and where you are going out and when you expect to be back. It also makes sense to invest in a decent and reputable self defence course now and again to keep your skills sharp.

Knowing how to recognise danger and at the very least break free from assailants can save a lot more than cancelling your cards or claiming for a new mobile, aside from the mental and emotional trauma of being a victim of crime.